{"id":9603,"date":"2023-12-24T15:19:17","date_gmt":"2023-12-24T15:19:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9603"},"modified":"2023-12-24T15:19:31","modified_gmt":"2023-12-24T15:19:31","slug":"health-fitness-and-the-tao-of-functional-bodybuilding","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/health-fitness-and-the-tao-of-functional-bodybuilding\/","title":{"rendered":"\u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 \u0915\u0947 \u0924\u093e\u0913"},"content":{"rendered":"

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\u0939\u093e\u0907\u092a\u0930\u091f\u094d\u0930\u0949\u092b\u0940 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0924\u0928\u093e\u0935 \u0915\u0947 \u0924\u0939\u0924 \u0907\u0937\u094d\u091f\u0924\u092e \u0938\u092e\u092f 40 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u092a\u0921\u093c\u094b\u0938 \u092e\u0947\u0902 \u0939\u0948\u0964<\/p>

\u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0915\u093e\u092b\u0940 \u0938\u0930\u0932 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948- 5 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f @ 3311 = \u0924\u0928\u093e\u0935 \u0915\u0947 \u0924\u0939\u0924 \u0938\u092e\u092f \u0915\u0947 40 \u0938\u0947\u0915\u0902\u0921\u0964 \u0906\u0938\u093e\u0928 peazy- \u092f\u0939 \u0915\u093e\u092b\u0940 \u0907\u0924\u0928\u093e \u0906\u0938\u093e\u0928 \u0928\u0939\u0940\u0902 \u0939\u0948.<\/p>

\u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e\u0913\u0902 \u0914\u0930 \u0909\u0928\u0915\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0906\u092f\u0941 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u092d\u0940 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u0915\u093f \u0935\u0947 \u0915\u093f\u0924\u0928\u0947 \u0938\u092e\u092f \u0938\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u0940 \u0915\u093e\u0930\u0923 \u0939\u0948 \u0915\u093f \u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0915\u094b\u091a \u0939\u0948\u0902, \u092f\u093e \u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092f\u093e \u0915\u094b\u091a \u0915\u0940 \u0924\u0932\u093e\u0936 \u092e\u0947\u0902 \u0917\u094d\u0930\u093e\u0939\u0915 \u0939\u0948\u0902, \u0924\u094b \u0915\u094b\u091a \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u092e\u0942\u0932\u094d\u092f\u093e\u0902\u0915\u0928 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964 \u0906\u092a \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091a\u093e\u0939\u0924\u0947 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 systematic approach assessment guide<\/a> \u0915\u094b\u091a\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f\u0964<\/p>

\"Health,<\/a><\/figure>

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  1. Compound movements\u00a0first: Compound exercises, like a squat or a bench press, should be done at the start of a training session, while isolation exercises, like a bicep curl or a leg extension, should be done later in the training session.<\/li>
  2. Keep track of\u00a0contractions per muscle group\u00a0in any given session: Ideally, the number of exercises per body part should be between two and four per session. If not, technique and recovery is likely to suffer.<\/li>
  3. Keep in mind intended contraction: This comes down to knowing what movements are appropriate for you (or if you\u2019re a coach, knowing your clients\u2019 abilities and limitations). Don\u2019t be fooled by sexy movements. If they\u2019re out of your ability, they\u2019re not going to help you.<\/li>
  4. Quality over intensity: It\u2019s as simple as that. This doesn\u2019t mean there can\u2019t be intensity. It simply has to be appropriate intensity given the skill and strength level of the individual. Simplicity over complexity. Quality over intensity.<\/li><\/ol>

    \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h2>

    \u090f\u092b\u092c\u0940\u092c\u0940 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u090f\u0930\u094b\u092c\u093f\u0915 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u091a\u094b\u091f \u092a\u0939\u0941\u0902\u091a\u093e\u090f \u092c\u093f\u0928\u093e \u0924\u093e\u0915\u0924 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u093e \u0939\u0948\u0964 \u092f\u0939 \u0915\u093e\u092b\u0940 \u0939\u0926 \u0924\u0915 \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u094b \u0938\u092e\u091d\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u091a\u0947 \u0906\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0915\u093e \u0905\u0930\u094d\u0925 \u0939\u0948 \u090f\u0928\u093e\u0930\u094b\u092c\u093f\u0915 \u090f\u0932\u0948\u0915\u094d\u091f\u093f\u0915, \u090f\u0928\u093e\u0930\u094b\u092c\u093f\u0915 \u0932\u0948\u0915\u094d\u091f\u093f\u0915 \u0914\u0930 \u090f\u0930\u094b\u092c\u093f\u0915 \u0938\u093f\u0938\u094d\u091f\u092e\u0964<\/p>

    \u0938\u092e\u091d\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u094b \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923, \u0914\u0930 \u0905\u0915\u094d\u0938\u0930 \u0905\u0928\u0926\u0947\u0916\u0940 \u0915\u0940 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u0905\u0935\u0927\u093e\u0930\u0923\u093e\u0913\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>

    • Get the rest time right: The most important part of rest and recovery time comes down to the individual and what they are capable of recovery from. This is true to both rest time during interval training and recovery from one session to the next.<\/li>
    • Avoid interference: If you\u2019re doing (or programming) aerobic work, consider the types of movements you (or your client) is going on their resistance\/FBB training the next day. For example, if they\u2019re doing a ton of hinging the next day, then maybe avoid high-volume rowing intervals on their energy system training day, as it\u2019s a similar movement pattern. As a general rule, keep these movement patterns separated by at least a day.<\/li><\/ul>

      \u0915\u0941\u0902\u091c\u0940 takeaway: \u091a\u093e\u0939\u0947 \u0906\u092a \u0915\u093f\u0938\u0940 \u0915\u094b \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u092f\u093e \u090f\u0915 \u0915\u094b\u091a \u090f\u0915 \u0921\u093f\u091c\u093e\u0907\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 takeaway \u092f\u0939 \u0939\u0948 \u0915\u093f \u0915\u094b\u0908 \u090f\u0915 \u0906\u0915\u093e\u0930 \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u0947 \u0932\u093f\u090f \u0938\u092d\u0940 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u092b\u093f\u091f \u092c\u0948\u0920\u0924\u093e \u0939\u0948.<\/p>

      \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u0940\u0932\u0924\u093e \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u092e\u0939\u093e\u0928 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u094b \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e\u0913\u0902, \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e\u0913\u0902, \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0906\u092f\u0941 \u0914\u0930 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0905\u0935\u0927\u093e\u0930\u0923\u093e \u0913\u092a\u0947\u0915\u094d\u0938 \u0936\u093f\u0915\u094d\u0937\u093e \u0915\u0947 \u0926\u093f\u0932 \u092e\u0947\u0902 \u0939\u0948, \u0914\u0930 \u0909\u0928\u0915\u0947 \u0928\u090f \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 \u0917\u093e\u0907\u0921 \u0915\u0940 \u0928\u0940\u0902\u0935 \u0939\u0948\u0964<\/p>

      \u0938\u0939\u0940 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u093e \u091a\u092f\u0928<\/h2>

      \u092a\u0941\u0930\u093e\u0928\u0947 \u0907\u0902\u091f\u0930\u0928\u0947\u091f \u0915\u093e \u090f\u0915 \u092a\u0930\u093f\u092e\u093e\u0930\u094d\u091c\u0928 \u0932\u0947\u0902 \u0914\u0930 \u0906\u092a\u0915\u094b \u092c\u093f\u0915\u094d\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0917\u093f\u0928\u0924 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935-\u092f\u093e \u090f\u092b\u092c\u0940\u092c\u0940-\u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092e\u093f\u0932\u0947\u0902\u0917\u0947\u0964 \u0914\u0930 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0914\u0930 \u0938\u0947\u0935\u093e\u0913\u0902 \u0915\u0940 \u0924\u0930\u0939, \u0935\u0947 \u0938\u092d\u0940 \u0938\u092e\u093e\u0928 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>

      \u092a\u0941\u0930\u093e\u0928\u0947 \u0907\u0902\u091f\u0930\u0928\u0947\u091f \u0915\u093e \u090f\u0915 \u092a\u0930\u093f\u092e\u093e\u0930\u094d\u091c\u0928 \u0932\u0947\u0902 \u0914\u0930 \u0906\u092a\u0915\u094b \u092c\u093f\u0915\u094d\u0930\u0940 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0917\u093f\u0928\u0924 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935-\u092f\u093e \u090f\u092b\u092c\u0940\u092c\u0940-\u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092e\u093f\u0932\u0947\u0902\u0917\u0947\u0964 \u0914\u0930 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0914\u0930 \u0938\u0947\u0935\u093e\u0913\u0902 \u0915\u0940 \u0924\u0930\u0939, \u0935\u0947 \u0938\u092d\u0940 \u0938\u092e\u093e\u0928 \u0928\u0939\u0940\u0902 \u092c\u0928\u093e\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>

      \u092e\u0947\u0930\u093e \u092e\u093e\u0928\u0928\u093e \u0939\u0948 \u0915\u093f \u090f\u0915 \u092e\u0939\u093e\u0928 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0906\u092a\u0915\u094b \u092a\u0930\u093f\u0923\u093e\u092e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0917\u093e \u0914\u0930 \u0928 \u0915\u0947\u0935\u0932 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 \u0915\u0947 \u092a\u094d\u0930\u092e\u0941\u0916 \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924\u094b\u0902 \u0915\u094b \u0938\u092e\u091d\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u090a\u0930\u094d\u091c\u093e \u092a\u094d\u0930\u0923\u093e\u0932\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0940 \u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964<\/p> ","protected":false},"excerpt":{"rendered":"

      \u090f\u0915 \u0915\u093e\u0930\u0923 \u0939\u0948 \u0915\u093f \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935 (\u090f\u092b\u092c\u0940\u092c\u0940) \u0906\u091c \u092b\u093f\u091f\u0928\u0947\u0938 \u0909\u0926\u094d\u092f\u094b\u0917 \u092e\u0947\u0902 \u090f\u0915 \u0905\u0924\u093f\u0938\u0915\u094d\u0930\u093f\u092f \u0917\u0941\u0932\u091c\u093e\u0930 buzzword \u092c\u0928 \u0917\u092f\u093e \u0939\u0948: \u092f\u0939 […]<\/p>\n","protected":false},"author":1,"featured_media":9074,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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